Music is a big part of many runner’s motivation. And when the temperature drops, motivation is in great demand. Here are ten tunes to get you out and running. Quick tip: vary the genres and tempos of your soundtrack. Variety is the spice of both playlists and life.
https://www.rdio.com/i/Rl6VrK0vuuxB/
Canadian Mudd Queens (CMQ) was founded in 2012 as are a group of women from across Canada with a shared interest in obstacle racing, mud runs and general fitness and nutrition. With a membership of over 880 women across Canada, the CMQ make of the largest group of its kind in the country. Their membership consists of all ages and skill levels – from elite races who frequent the podium to novice runners tackling their first mud run. The CMQ fosters social connections through common interests, from advice and encouragement to local training partners.
For their third year, CMQ’s have utilized their national presence to fundraise for causes the group identifies with. For the past two years, they have supports the Sears Great Canadian Run benefitting the Sears Foundation that donates to local and national paediatric cancer causes (http://therun.ca). This year, CMQ has taken on a second case: JDRF, in support of finding a cure for Type 1 Diabetes through research in three areas – cure, treatment and prevention (http://jdrf.ca). To raise money for the cause, the CMQ and The Eh! Team will be virtually running across Canada for these two causes – with each runner pledging kilometres toward the group goal of 7286km. Registration is available at cmqrunfordiabetes.wordpress.
We chatted with Charity Ambassador, Brittany Pollock to talk all things obstacle racing and charity.
What was your favourite obstacle course race to run?
Personally, I am very much for the obstacle-heavy races. I like climbing over things, heavy carries, and the balancing challenges. I’m not a huge runner myself, I tend to run the 5km races but obstacle course races actually opened the door to trail running for me. I now enjoy that as well.
Why obstacle racing?
A lot of us were looking for something different and fun to do – this opened up the doors to obstacle racing.
Is there a general demographic that you cater to? A specific age of woman?
It’s actually the complete opposite, have a gigantic range of women who run with us. I think our youngest member is seventeen now – she joined when she was probably about fifteen. On the other end, we have grandmothers. We span from coast to coast. One of our racers is ranked the top ten obstacle course racers in the world while others are new to racing all together and are simply looking for support.
The Canadian Mudd Queens have had a great year. Are there any highlights?
For me, and I think a lot of the girls, it was the Sears Canadian Run. This year we were the first and only team to participate in all three cities: Toronto, Ottawa and Calgary. As a team we raised $43,000 (we have raised $71,000 to date for the last three years). Personally, I ran in the Ottawa race and it was an amazing experience, we did two teams of ten.
Obstacle racing – especially for women – can be intimidating. What are some stereotypes or misconceptions that CMQ’s try to break?
That’s one of the biggest things for us. A lot of people are scared to sign up because they don’t want to do it alone or don’t think they can physically do it. Its perfectly okay to do one of these races and walk it or avoid someone the obstacles.
The nice thing about the group is that there is not one obstacle course across Canada where there isn’t at least one fellow Mudd Queen running as well. We always arrange within the group for runners who are intimated and don’t want to run alone.
If you had to use 3 words to describe this group of women what would it be?
Support, comradery and fun.
Tell us about why you choose to donate the Sears Great Canadian Run for the past two years? What about this cause spoke to you?
Kids cancer is someone that affects pretty much anyone in one way or another. A lot of our runners have personal stories or children themselves who are affected by this. It was a really easy choice to make to support this cause.
Since we are over 880 members, we decided that we could do more. We picked up JDRF – in support of Type 1 Diabetes Research. This cause is also close to home. That I know of, there are over half a dozen women who are affected by Type 1 Diabetes themselves and numerous others who have family and friends with Type 1 Diabetes as well.
You have decided to host a Virtual Run this year. Why?
We are all so spread out. From the Canadian Mudd Queens to the Eh! Team, we span over the entire country. The internet is one of the only places where we can all race together. It’s a way for all of us to do something as a team, virtually.
iRun or rather We Run… for the comradery.
The Canadian Mudd Queens can be found on…
Facebook: http://facebook.com/muddqueens
Twitter: https://twitter.com/cmq_theehteam
Website/Blog: http://muddqueens.blogspot.ca
Dear JP:
It goes without saying that I think you’re awesome and admire you so much for your ability to overcome so much in your life. Most of us have our demons to face. Some of us can’t seem to take that first step. What would you say was the driving force that made you take that first step toward overcoming your addictions and how do you “stay the course” when faced with temptation?
Sincerely,
L.G.
Dear Looking for Direction:
How apt that you asked, what made me “take that first step”, because within your question, lies the answer. For me, running is the perfect metaphor for life, as it reminds us that we can’t get anywhere until we take that first step, and even more important, you can choose to take that “first step” no matter where you may be in your life.
I began my running pratice shortly after entering a treatment program to deal with my drug and alcohol addiction. It didn’t take me long to discover that running brought out the best in me. In addition to the obvious physical and psychological benefits, running has taught me to be accountable, to set and keep goals, and even to a greater extent, it has allowed me to be proud of myself.
18 years into my sobriety, running has become my constant companion throughout the highs and lows that for years, I used to escape from using drugs and alcohol. I typically average close to 200 km/week, so it’s been suggested that I have simply replaced one addiction with another. That may indeed be the case, but it’s a trade off I’m more than willing to make. Somewhere along the way, I stopped running away, and I began running “into myself”.
Dear JP:
I have a friend who is an avid runner. He runs everywhere – like hundreds of kilometers per week. I have asked time and time again if he could run past the Harbord Bakery early on a Sunday morning, grab a few items, and then run them up to my house located at the north end of the city. It’s not like I expect him to foot the bill. There will be an envelope of cash in the mailbox (now that we don’t actually use it for mail). I have never asked for coffee, as I wouldn’t want him to spill it and burn himself. But still, he never shows up. Should I carry on the friendship, even though I seem to have very high expectations of what that entails, or should I drop him?
Sincerely,
A Jewish Princess
Dear Pining Princess:
Now, I’ve heard of ‘friends with benefits’, but you may be taking that to the extreme. You obviously have a deep love and admiration for your friend, but I’m concerned that this may be eclipsed by your love of fresh baked carbs and sticky buns. I would hate to think that your friendship is contingent upon his running errands for you, even though it sounds like he’s always out running anyways. Maybe there is another option… I have it on good authority that this “avid runner” has a proclivity for beverages of the perked variety. Why not invite him to drop by for a coffee while he’s out on one of his runs… and just maybe, he might offer to bring along some of those fresh baked sticky buns. It certainly sounds like a win-win situation to me.
Dear JP:
What 3 pieces of advice would you give to someone for remaining healthy and injury free as a distance runner? What has worked for you in this regard?
Sincerely,
N.B.
Dear Looking for Longevity:
Now that I’ve run over 120 marathons, in addition to all the racing highlights, I must admit I have had my fair share of injury, disappointments, not mention – running ‘funks’. Running, like anything precious in life, needs to be nurtured and respected if you want it to remain your faithful companion. My three pieces of advice to you are: First, focus on ‘consistency’, and by that I mean establish running habits that you can maintain over the long haul. I’ve seen too many runners start out in our sports by setting the bar too high in terms of mileage and pacing, only to be plagued by chronic injury, and that inevitably leads to them dropping out of the sport.
Second, unless you’re competing for the podium, or chasing that elusive Boston qualifier, be careful with the speed work and hill training elements of your training program. Pounding up and down during hill repeats takes a huge toll on the body, and that’s why I prefer to incorporate hilly terrains in my weekly runs. The same is true for speed work. Intervals are not everybody’s cup of tea, so you might consider mixing in tempo bursts and fartleks in your regular runs.
And finally, it goes without saying that maintaining a healthy diet is critical to sustaining a long and rewarding running practice. I would also add that nurturing connections and relationships within the running community both online and in person, is another component to guaranteeing that running will be with you for many years to come.
Blog: http://www.breathethroughthis.com
Twitter: https://twitter.com/RunjpRun
Facebook:https://www.facebook.com/jptherunner
By Megan Black
On Monday, November 9th the International Olympic Committee (IOC) held an urgent executive board meeting to tackle the growing accusations of doping and corruption that has tainted Track and Field sports. The IOC acted in response to the report by the World Anti-Doping Agency (WADA) that suggested the existence of a widespread, state-sponsored doping program underway in Russia – linking everyone from the government to the coaches and team officials to the case. Notably, the former International Association of Athletics Federation (IAAF) President has been placed under provisional suspension by French authorities due to recent allegations of corruption and money laundering in the cover up of Russian doping cases.
The WADA commission has recommended that Russia’s Track and Field team federation be suspended until demonstrable anti-doping efforts are put forth. On Friday the IAAF is scheduled to come to a decision whether to suspend Russia, which could potentially restrict Russian athletes from competing in the upcoming Olympics in Rio de Janeiro. The Olympic body issued a statement on Tuesday in response to the doping corruption that ensuring that during the 2012 London Olympics, “the IOC expects the IAAF and WADA to consider all necessary action to be taken to protect the clean athletes and rebuild trust.”
34-year-old Canadian track and field athlete Hilary Stellingwerff recently came forward to voice her opinion on the matter in a CTV news interview. Stellingwerff missed qualifying for the 1500 meter final in the 2012 London Olympics by one spot. It has only recently been brought to the IOC’s attention that the majority of the finalists were doping. Since the games, three of the finalists – including the gold medalists – have been disqualified for doping infractions.
The president and CEO of the Canadian Centre for Ethics in Sport, Paul Melia has also come forward to issue a statement. His statement issued to CTV News reads:
“The findings are profoundly disturbing and extremely disappointing,” said Melia in a statement. “WADA has put the rules in place and is mandated to oversee anti-doping efforts around the world; but, clearly, this report confirms there’s still a long way to go before we have a level playing field for athletes who choose to compete clean.”
Athletics Canada’s head coach Peter Eriksson responded to WADA’s Monday report, reminding Canadians that this ought to be seen in a positive light. Canada, he says, is not a cheating country and therefore this will only harm the countries that partake in such practices.
To check out the CTV News article with more detail: http://www.ctvnews.ca/sports/canadian-track-and-field-athletes-applaud-wada-s-crackdown-on-russian-team-1.2650299#_gus&_gucid=&_gup=twitter&_gsc=MoJ60zR
Stay tuned and check back for any progress made by the International Olympic Committee on the matter.
Dear JP:
You’re such an inspiration. I am really a huge fan of running. I’m not good at it but I try. Recently, I’ve increased the frequency of my runs. Before, I used to just run on weekends, like a couple of 5 kms, but I’ve decided to increase my frequency. Lately, I run 4 to 5 times a week for 50 min to an hour. I would do 1hr, or 50min 10k, and some ‘stair running’, but I’ve noticed that I’ve actually gained about 5-6 pounds probably in 3-4 months, even though I’ve significantly reduced my time. However, I was expecting to lose weight because I’ve increased the intensity and frequency of my runs. Why do you think this is? I want to lose weight, or at the very least maintain the weight that I used to have before I changed frequency.
Dear Perplexed by the Weight Gain:
Thank you for your kind words, but more importantly, thank you for helping us extend the iRun community all the way to the Philippines!
Surprising as this may sound, many runners have experienced a similar weight gain once they increased the frequency or intensity of their workouts. Typically, this results from one of two things: increased muscle formation, or over-fuelling for your workout. When we start to workout on a regular, or daily basis, it’s extremely tempting to fall into the that ‘trap’ where we want to ‘reward’ ourselves for our dedication to fitness by eating an extra cookie or two, or by increasing our portion size because of all those extra calories we must be burning during our workouts. The easiest way to monitor this would be to keep a food journal, and to rely on smaller, more frequent meals throughout the day.
The second reason you may have noticed an increase in weight would be as a result of the additional muscle tissue you are building – particularly, when you mention doing things like ‘stair running’, an activity known to build stronger glute and quad muscles. In either case, I suggest you focus on the long-term measurement of your weight gain/loss rather than on weekly fluctuations.
With years of running under my belt, I know I have been guilty on many occasions of running to ‘lose weight’ rather than running to ‘build a better me’. My best advice for you would be to run simply for the joy of running and the possibility to ‘lose the frustrations and anxiety’ of your life on your run, rather than trying to ‘lose those unwanted pounds’. When we start to turn ourselves over to the beauty of running, the weight loss and other health effects naturally follow.
Dear JP:
Obviously you didn’t start out running marathons, then ultras, and now these multiple road ultras. How do you recommend moving up from the marathon distance to 50+ km ultras? Also, how do you feel about splitting mileage on a day? (ie: 2 x 10 km runs instead of 1 x 20)
Dear Considering Coming Over to the Dark Side:
Having run over 120 marathons and lots of ultra marathons, I’m sure that you assume I am in some way ‘qualified’ to lead you down this path towards farther and farther race distances. But before I do this, I should let you know that my friends and family have questioned my mental faculties on more than one occasion – Seriously, who is crazy enough to run the same marathon three consecutive times on the same day!
That being said, if you’re eager to move further out of your comfort zone and to open your world to an entirely new group of adventure-seeking athletes, then maybe you’re ready to step into the world of ultra marathons. Like most things in life, the number one guiding principle should be ‘moderation’. Don’t up your mileage too quickly or too drastically. Also, you will need to wrap your head around the fact that your speed will inevitably drop in order to take on these longer distances. I would suggest you sign up for a 50k race first, as an easy transition into ultra running, and if that doesn’t have you running for cover, then move towards your first 50-miler.
Now, when it comes to the part of your question about whether or not it is useful to split your daily runs into two sessions… well, that tells me you’re already thinking like an ultra runner. Unlike training for a marathon, in which you focus on increasing your distance during the build-up to the marathon, when you are training for an ultra, you are more concerned with increasing the time you spend on your feet. As a result, many ultra training plans have you do a 4-hour run on Saturday, followed by a 3-hour run on Sunday.
Whatever you decide to do, make sure you continue to enjoy the sport, and if you are seriously considering jumping into the world ultra running, start building your support crew right away… It’s not always easy finding friends willing to stand out in the cold darkness for the unceremonious task of tending to your blisters!
Dear JP:
Some people would say that you are “super human” in your ability to deal with adversity both in and out of running shoes. Which superhero do you relate to the most, and why?
Dear Insecure Thor:
Throughout my long running career, I’ve have been fortunate to have met many ‘superheroes’ along the way, some have worn masks and capes, many have worn running shoes, and even more have gone about their lives quietly inspiring all of us with their incredible strength and empathy.
But when it comes to the comic book heroes to whom you are referring, I am neither drawn to the brute strength of Superman or Thor, nor am I overly impressed by the ingenuity of Wonder Woman or Spiderman. When it comes to my superhero role model, I would have to say my allegiance lies with Batman’s sidekick – Robin. Sure, you can find flashier, more limelight seeking superheroes, but that is not what attracts me. Robin, represents that indomitable quality of steadfastness that so many of us aspire to. He’s doesn’t need to fly over soring skyscrapers, or rely on some superpower; instead, he reminds me that EACH OF US can be a superhero – and all that is required of us is to show up, try our best, care for others, and make a difference.
Follow Jean-Paul’s blog at breathethroughthis.com and you can find him on Twitter @runjprun, and send him your questions!
42.2 kilometres is no joke. Covering this distance – roughly 33,000 steps on foot – is physically exhausting. Any runner can attest to the months of dedicated training that is required to successfully complete such a task. This past Sunday, Canadian runner Kat Clewley topped this challenge by completing a marathon backwards – and in world record time I might add. Clewley ran the Road2Hope Hamilton Marathon with the official time of 4:48:42, qualifying her to hold the Guinness World Record for a woman.
While backwards running (also known as “retro running”) has yet to penetrate the mainstream North American running culture, the sport well-known in Europe – specifically, Germany and Italy. In light of Clewley’s impressive performance, she has been invited to compete at the Retro Running World Championship’s in Germany next July.
Clewley is no stranger to the world of sport, as a former Pan Am goalkeeper for team Canada’s soccer team and having competed in numerous endurance races, including the Boston Marathon, several 100-mile runs and an Ironman Triathlon. Despite these impressive athletic feats, Clewley claims that the task of running 42.2 kilometres backwards was the hardest thing she has ever done. As a Burlington YMCA manager, Clewley was driven to complete the marathon as a means to raise money for the YMCA after-school and summer program: Beyond the Bell.
Clewley credits her dog, Vanilla, for introducing her to the sport of retro running. Originally, it was simply a matter of keeping an eye on her during long runs while staying in motion. Evidently, this sparked a new challenge for Clewley and earlier this year she competed in her first backwards half-marathon – at which, she broke the standing record time for that as well.
Stay tuned for more information regarding Clewley’s progress on Canadian soil and on the world stage!
Tell us, have you ever ran a race backwards? Are you interested in taking on this unique challenge in the future?
Weeks after completing the Scotiabank Toronto Waterfront Marathon, her first one, Katie Nielsen shares what running 42.2K taught her.
By Katie Neilsen
Lesson One: Our Bodies are Resilient.
It amazes me how quickly our bodies can recover from the most difficult conditions. If you train properly then your body should spring back into shape in just a few short days following your marathon. Will you be sore? Yes. Will you have a hard time walking for the first 24 hours post – race? Absolutely. But if you prepare your body then like an elastic band, you will bounce back and resume your original shape in no time. Tip: Get on a protein supplement regime weeks before race day. This will help repair small muscle tears and the aches and pains that come along with the training process.
Lesson Two: It’s All About Mental Toughness.
By finishing the marathon in 4 hours and 6 minutes I know that I trained my body physically, but I don’t think I was as mentally prepared as I could have been. For 42 kilometers your rambling mind is all you have and you need to be prepared to fight that mental block that everyone tells you about. Tip: Train without music and be one with your thoughts. On race day try to be one with the crowd’s energy instead of filling your head with Top 40 hits. Listen to your breath, listen to your heart and you will find yourself in a heightened sense of awareness.
Lesson Three: The Importance of Finding Your “SOLE MATE”.
If you want to walk away from your race with as little joint pain as possible then you need to have proper support. Like online dating, do your research, try a few shoes on for size and find your sole mate. I went for the Nike Flynit Free Run 4.0 because they are lightweight all while still providing support, and style! Choosing the wrong shoe could make or break your ability to achieve your marathon goals. Tip: Visit your local running store and get advice from an expert. Although I mentioned my shoes are stylish (neon orange and pink!), make sure you do not select your shoes based on looks alone. Like finding your soul mate, you don’t want shoes that cause you pain. it’s all about what’s on the inside, and how well you work together.
Lesson Four: Carbs Aren’t the Enemy.
Like many women approaching 30, I am very mindful about what I put in my body. I am not afraid to admit that I sometimes view carbs as the enemy, and 90% of the time an over consumption of carbs = guilt. Here’s the thing – if you run, you need them! Carbs = energy, plain and simple. I carb-loaded the whole week leading up to my marathon and it helped me immensely. I needed that energy to get me through my 42 kilometers on race day. Tip: You can still make healthy choices when adding carbs to your diet. If I am making a pasta dish I make sure to add 1/3 protein and 1/3 produce. Do not introduce brand new foods the week leading up to your race or it could cause for an unwanted bathroom delay on the big day.
Lesson Five: You Need All the Support You Can Get.
Many people, including myself, train and run their marathons completely solo. Something I have learned through this journey is that it’s crucial to have a support system behind you. I was fortunate to have many of my loved ones behind me but I know there was room for more. Tip: Join a running group and find support in your peers. Find an accountability partner so that you can encourage and push each other to always achieve more. The unity of it all is beautiful, and being able to share the complete experience with an individual or a group will take your sense of accomplishment to the next level.
You’ve probably seen it before on a magazine cover or in a website article. The words shout it at you… Short on time? Don’t have time to get to the gym for a workout? Do these exercises at home!!!
In all seriousness you are in charge of your own fitness. If you want to become a better runner you have to make time for strength training but I hear over and over again that getting a gym membership just isn’t worth it because you want to run three or four times a week. I’ve put together 5 exercises that you can do at home, in a park after a run or in a hotel room while traveling. So you really don’t have any excuses about being short on time. I’m also going to give you two ways to do the workout depending on how much time you are going to carve out for yourself.
Promise me you’ll make time for at least one strength workout once a week and I guarantee your run game will get better 🙂 Scout’s Honour!
Tabata Style (otherwise known has high intensity interval training)
Step 1: Download the HIITTimer app on your smartphone
Step 2: Put on gym clothes
Step 3: Press the middle of the app screen to start the timer and start working!
Each Exercise: 20s of work followed by 10s of rest. The 20/10s timer repeats 8 times so each exercise will take you 4 mins to complete. You can rest for 1 min before the next exercise or you can start the next exercise right away.
Total Workout Time: 20-25 mins (depending on if you break between exercises)
Sets & Reps:
Each Exercise: Do 12 repetitions of the exercise. Pause for 30s and repeat for 3 sets. Then start the next exercise.
Total Workout Time: depends on how intense you work through the repetitions and sets.
Exercise 1: Tuck Jump
Start standing, bend your knees slightly to power up into a tuck jump. Knees and quads parallel to the floor. Tap hands on knees before your legs tap back down.
Exercise 2: Donkey Kicks
Start with hands on floor, shoulders over hands, feet together, legs together, knees bent. Jump feet up into the air and try and kick your butt.
Exercise 3: Jump Squats
Start in a squat position, arms in front of you. Knees over feet, butt back so that your quads are parallel with the floor. Jump up, use your arms and swing them down by your sides for momentum. Land softly and lower into squat at the same time.
Exercise 4: Mountain Climbers
Start in a high plank position. Feet together and shoulders over hands. Hands shoulder width apart. Bring one knee forward without arching your back. Switch legs and get faster as you get more comfortable with the motion.
Exercise 5: Plank Jacks
From the high plank position lower yourself down onto your elbows. Simply hold your core tight and jump your feet out and in while holding your plank.
Comedian Kevin Hart, best known for this stand-up comedy and comedic film acting, has inspired a running movement across the United States. What began as an impromptu run organized through social media in Boston has sparked a nationwide sensation – bringing together thousands of fans to run 5k alongside the famous comedian. Thanks to social media (specifically, Twitter, Instagram and Periscope), Hart’s runs have been deemed the biggest “popup race series” ever to sweep the nation.
While Hart claims that he’s “not a big runner”, he tries to log anywhere from 2 to 3 miles a day. Commendably, Hart has shaved over 7 minutes off of his 5km time – starting with a 27:43, Hart has achieved a personal best of 20:03. While Hart’s runs currently cap off at 5km, he isn’t ruling out a marathon in the future, “Who knows what the future brings? Im open to it.”
The 5 foot 4 inch comedian recently partnered with Nike Run Club for a 3.1 miler through Prospect Park in Brooklyn to make the unofficial runs more organized. Using #RunWithHart to bring together thousands of fans on his “WHAT NOW?” Tour, the comedian announced that he will be taking his runs internationally. An Instagram caption reads, “mark my words…These 5K runs will continue to grow and get bigger. My goal is to create a lifestyle/mindset that every all over the GLOBE can relate to and achieve.”
Hart’s runs’ have taken the running world by storm as the perfect marriage between a challenging workout and social event. With the runs drawing everyone from overweight elderly to novice runners to experienced athletes, they have been coined as a welcoming and inclusive fitness movement. When the comic is done running, he stands at the finish line to high-fives all of the supportive participants, and admirably, has been known to turn around and run with others who are still tackling the 3.1 mile route. Upon finishing the course, Hart often turns to Instagram to post hilarious interviews with the finishers (check out this adorable video of Hart interviewing this giddy toddler post-run: https://instagram.com/p/7jHkLbCYtR/?taken-by=kevinhart4real).
To stay updated on Hart’s future runs, follow him on Twitter @KevinHart4real and on Instagram with the hashtag: #RunWithHart (https://instagram.com/kevinhart4real/?hl=en).
By Megan Black
We have officially completed the iRun ULTIMATE TRAINING PROGRAM! After ten weeks of training, racing and tweeting, we awarded ten lucky runners with Fitbit Surge’s on behalf of Sport Chek. Let’s catch up with some of our winners about their training programs for upcoming races.
Lara Winnemore
Training for Around the Bay 30k in December
Lisa Booth
Training to Qualify for Boston (again) and run for her mom.
Sophia Gin
Training for her next half marathon – the race: undecided.
Melanie Boultbee
Training for the Fat Dog 120 Mile Race in British Columbia
Charlotte Flewelling
Training for her upcoming spring racing season
Blair Adams
Training for the Santa Run in December and upcoming spring races
Cathy Vandergeest
Training for Tannenbaum 10K and spring races soon, including Mississauga half marathon, Mercedes Oakville 10K and likely TYS10K
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